Strength Training Workout for Runners

If you run regularly, you probably focus a lot of attention on just that. RUNNING. Smart plan. I always say, if you want to be good at kickboxing … practice kickboxing. Swimming? Swim! However, the smart athlete knows that in order to be great at any sport … you must do more. You must strengthen and stretch the appropriate muscles to ensure they’re strong and mobile enough to do the work you need them to do, while preventing pain and injury through stability.

What is the most important muscle to a runner?

I bet you instantly thought … CALVES! Most people do. However, each of our legs weigh approximately 18% of our body weight. If you weigh 150 pounds, that means EACH of your legs weigh almost 30 pounds. If you weigh more, each leg is likely heavier. Lifting those legs, left, right, left right through an entire 5k, 10k, half marathon, full marathon or ultra … requires a lot of strength! Running doesn’t necessarily make you strong. Strength training makes you strong. And guess what! If you build up the POWER in your lower half and core … you’ll run FASTER! That would be nice, right?

Did you know that a great percentage of cases of knee pain are generated from weak hips? Yes sir! Your glute medius is basically responsible for holding your femur (long thigh bone) in place. If your glute medius is not strong, your femur wobbles and your knee hurts. Lots of pain is generated from weak hips. IT Band Syndrome and Sciatica? Yep … hips, hips, hips. Pretty tricky stuff, huh?

So without writing a nine page essay, what I’m hoping I’ve done is convince you that a proper strength training routine is of value to you. It will help you run faster, run farther and keep you pain and injury free in the process.

I recommend doing the above strength training routine every other day or at least three times each week. Share with your running friends! They can probably use it too.

Have questions? Put them in the comment section below or write to me on my FITZNESS page on Facebook.